View User Manual - Life Fitness
View User Manual - Life Fitness
View User Manual - Life Fitness
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HEART RATE INTERVAL<br />
This program also combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default<br />
target heart rate* is calculated as 80 percent of the theoretical maximum † (HRmax), but the user can adjust the target<br />
rate during the workout setup. The workout alternates between a hill, which brings the heart rate up to the target rate of 80<br />
percent of HRmax, and a valley, which brings the heart rate down to 65 percent of HRmax. After a standard three-minute<br />
warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three<br />
minutes. Then the level decreases into a valley. Once the 65 percent of HRmax goal is reached, the valley continues for three<br />
minutes, after which the next hill begins. The user's fitness level determines the number of hills and valleys encountered within<br />
the duration. At the end of the duration, the workout goes into a cool down phase. If the heart rate goes above the theoretical<br />
maximum † for more than 45 seconds, the cross-trainer automatically goes into pause mode. The program does not proceed<br />
to a new heart rate goal until the user reaches the current goal. The user must wear a heart rate chest strap or grip the<br />
<strong>Life</strong>pulse sensors throughout the workout.<br />
Hill<br />
80% HRmax<br />
Hill<br />
80% HRmax<br />
Hill<br />
80% HRmax<br />
Valley Valley Valley<br />
Warm-up<br />
65% HRmax<br />
65% HRmax<br />
65% HRmax<br />
HEART RATE INTERVAL Workout Profile<br />
144 BPM<br />
144 BPM<br />
144 BPM<br />
117 BPM<br />
117 BPM 117 BPM 117 BPM<br />
EXTREME HEART RATE<br />
<strong>User</strong> Example: 80<br />
percent of theoretical maximum (HR max)<br />
(40 year old / 144 recommended BPM)<br />
This intense, varied workout is designed to help more experienced users break through fitness improvement plateaus. The<br />
workout alternates between two target heart rates* as quickly as possible. The effect is similar to that of running sprints. The<br />
user must wear a chest strap or grip the <strong>Life</strong>pulse TM sensors throughout the workout.<br />
When setting up the workout, the user enters a target heart rate. After a standard three-minute warm-up, the intensity<br />
increases, until the user reaches the target heart rate goal of 85 percent of the theoretical maximum † (HRmax). That target<br />
rate is maintained for a stabilizing period. Then, the intensity decreases. When the heart rate falls to the 65 percent<br />
of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of intensity levels, continuing<br />
this pattern throughout the duration. The program does not proceed to a new heart rate goal until the user reaches<br />
the current goal.<br />
85% HRmax<br />
Stabilizing Period<br />
85% HRmax<br />
Stabilizing Period<br />
85% HRmax<br />
Stabilizing Period<br />
Jog Speed<br />
Walk Speed<br />
Jog Speed<br />
Walk Speed<br />
Jog Speed<br />
Walk Speed<br />
Warm-up<br />
Cool Down<br />
65% HRmax<br />
65% HRmax<br />
EXTREME HEART RATE Workout Profile<br />
153 BPM<br />
Stabilizing Period<br />
Jog Speed<br />
Walk Speed<br />
153 BPM<br />
Stabilizing Period<br />
Jog Speed<br />
Walk Speed<br />
153 BPM<br />
Stabilizing Period<br />
Jog Speed<br />
Walk Speed<br />
118 BPM<br />
118 BPM<br />
<strong>User</strong> Example<br />
118 BPM<br />
85 percent of theoretical maximum (HR max)<br />
118 BPM<br />
(40 year old / 153 recommended BPM)<br />
†<br />
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.<br />
* Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user’s recommended THR for the HEART RATE HILL and<br />
HEART RATE INTERVAL workouts is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.<br />
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